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Frozen Yogurt PopsServes 2Ingredients:Directions:8-ounce container of your favorite flavor of yogurtSmall paper cupsWooden popsicle sticksPlastic wrap1.2.3.4.5.Pour yogurt into paper cups.Stretch a small piece of plastic wrap across the top of eachcup.Poke a hole in the plastic wrap with a popsicle stick. Standthe stick straight up in the center of the cup.Put cups in the freezer until frozen, about 2 hours.Remove plastic wrap and peel away paper cup.48

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Cheesecake SnacksServes 8Ingredients:12 whole graham crackers, split in half8-ounce block of low fat cream cheese, softened½ cup of strawberry or other all fruit spread (not jelly!)Sliced fruit (optional)Directions:1.2.3.Combine cream cheese and fruit spread. Stir until smooth.Spread cream cheese mix on graham cracker halves and topwith fresh sliced fruit, if desired.Lightly cover and refrigerate for up to 1 hour.50

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Seven-Layer DipServes 123 medium-sized ripe avocados2 Tbsp. lemon juice½ tsp. salt and ¼ tsp. pepper1 ½ cups nonfat plain Greek yogurt1 package taco seasoning mix2 cans refried beans1 bunch green onions, chopped (optional)3 medium-sized ripe tomatoes, chopped2 cans (3 ½ oz. each) pitted ripe sliced olives, drained8 oz. grated 2% sharp cheddar cheeseIngredients:Directions:1.2.3.4.5.6.7.8.Peel, pit and mash avocados in a bowl with lemon juice, salt and pepper(or put in blender).In another bowl, combine yogurt and taco seasoning mix.Spread refried beans on a large shallow serving platter.Spread avocado mixture over bean dip.Spread yogurt-taco seasoning mixture over the avocado mixture.Sprinkle with the chopped green onions, then the tomatoes, and finallythe olives.Cover with the grated cheddar cheese.Serve chilled with your choice of corn chips.52

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Spice Roasted NutsServes 4 (1/4 cup servings)Ingredients:Chili Almonds⅛ tsp chili powder⅛ tsp cayenne pepper⅛ tsp salt1 cup whole unpeeledalmondsDirections:Curried Cashews5-Spice Peanuts1 tsp curry powder1 cup unsaltedcashews½ tsp Chinese fivespice powder1 cup salted peanutsCocoa Pecans½ Tbsp cocoapowder¼ tsp groundcinnamon2 Tbsp sugar1 cup pecan halves1. Preheat the oven to 400 F.2. Select one of the four recipes.3. Heat 1 Tbsp butter and the appropriate spices in a smallsaucepan.4. Stir in nuts, then spread on baking sheet.5. Roast for 10 to 12 minutes, until fragrant and warm, but notoverly toasted.54

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Kale ChipsServes 4Ingredients:1 bunch of kale, washed and dried, cut into 2” pieces with ribsremoved (about 3 cups)1 Tbsp olive oil½ tsp saltDirections:1.2.3.Preheat oven to 325 F.In a large bowl, toss kale with olive oil and salt.Place on a baking sheet. Bake for 10 to 15 minutes, mixingonce half-way through. The kale should be crispy, notbrowned.56

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Triscuit PizzaServes as many as you make!Ingredients:Directions:TriscuitsPizza or spaghetti sauceShredded cheese(Mozzarella, Cheddar, Jack, and Parmesan are options)Pizza toppings(optional: pepperoni, sausage, olives, tomatoes, mushrooms,peppers – whatever you want on your pizza!)1.2.3.4.5.6.7.Preheat oven to 350 F.Cover a cookie sheet with foil.Lay the Triscuits side-by-side to form a rectangle.Pour pizza sauce over the Triscuits and spread it out witha spoon.Sprinkle cheese on top.Add other toppings, as desired.Bake for about ten minutes or until cheese is melted.58

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PB&J HealthyOatmeal CookiesServes 8 (2 cookies per serving)Ingredients:2 medium ripe bananas, mashed1 cup of uncooked quick oats(use gluten-free oats to make them gluten-free, if necessary)2 tablespoons chunky peanut butter4 teaspoons reduced sugar jellyDirections:1.2.3.4.5.Preheat oven to 350 F.Spray a non- stick cookie sheet with cooking spray.Combine the mashed bananas and peanut butter in amedium bowl. Add the oats and mix until thoroughlycombined.Place batter by tablespoons (little more than level) on thecookie sheet, making an indent with the back of themeasuring spoon. Repeat until you have 16 cookies.Bake 15 minutes or until golden. Remove from oven and topeach with 1/4 teaspoon jelly.60

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Chewy Chocolate ChipOatmeal Breakfast CookieServes 8Ingredients:Directions:Two ripe bananas, mashed1 cup of uncooked quick oats1/4 cup semisweet chocolate chips2 tablespoons all natural peanut butterParchment paper1.2.3.4.5.6.Preheat oven to 350 F.Place parchment paper on cookie sheet.Combine the mashed bananas and oats, stir well.Add in peanut butter and semisweet chocolate chips.Use a spoon to scoop onto cookie sheet.Bake 10-15 min.62

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Pizza Roll-UpServes 1 per tortillaIngredients:Directions:One 8-inch whole-wheat flour tortilla2 tablespoons prepared pizza sauce12 leaves baby spinach3 tablespoons shredded part-skim mozzarella1.2.3.4.5.6.Place tortilla on a plate and spread pizza sauce over it.Top with an even layer of spinach and sprinkle cheese on top.Microwave on high until cheese is just melted, about 45seconds.Carefully roll the tortilla up.Let cool for 10 minutes before serving.Slice into pieces, if desired.64

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Spicy BuffaloCauliflower BitesServes 6Ingredients:1 cup water1 cup all purpose flour2 tsp garlic powder22 oz (6 ½ cups) cauliflower florets¾ cup Frank’s Hot Sauce1 tbsp melted unsalted butter1.Directions:2.3.4.5.6.Preheat oven to 450 F. Lightly spray a large non- stickbaking sheet with oil.Combine the water, flour, and garlic powder in a bowl andstir until well combined.Coat the cauliflower pieces with the flour mixture andplace on the baking sheet; bake for 20 minutes.While the cauliflower is baking, combine the hot sauce andbutter in a small bowl.Remove cauliflower from oven, pour the hot sauce mixtureover the baked cauliflower, mix, place back in the oven.Bake for an additional 5 minutes.Serve with low-fat blue cheese dressing (if desired) andcelery sticks.66

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Banana “Ice-Cream”Serves 4 (1/2 cup servings)Ingredients:Directions:3 ripe bananas2 pitted dates (optional)1.2.3.Peel and slice three bananas.Freeze sliced bananas in a freezer-proof container.Once frozen, put bananas into a food processor along withthe pitted dates. Process until creamy.68

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GranolaServes 30 (1/2 cup servings)Ingredients:Directions:8 cups old fashioned oats1 cup chopped pecans1 cup chopped walnuts1 cup sliced almonds2 cups diced dates2 cups raisins1 cup agave½ tsp. vanilla extract⅓ cup canola oil½ tsp. salt1 tbsp. cinnamon1.2.3.4.5.6.7.8.9.Preheat oven to 325 F.In a large mixing bowl, mix oats, pecans, walnuts, almonds.In a small mixing bowl, mix agave, oil, vanilla, salt, cinnamon.Pour small bowl mixture over the large bowl mixture and stir.Spread combined ingredients on cookie sheet, approximately¼ inch deep.Bake 20 minutes, stirring/turning halfway through.Remove from oven.Add dates and raisins and stir.Allow to cool. Place in airtight container.70

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Baked Zucchiniwith ParmesanServes 4Ingredients:4 small zucchini, washed and halved lengthwise1 tbsp. olive oilSalt and freshly ground pepper1/3 cup freshly grated parmesan cheese2 garlic cloves, mincedDirections:1.2.3.4.5.Preheat oven to 400 F.Arrange zucchini cut sides up in an ovenproof dish largeenough to hold them in a single layer.Lightly brush with the olive oil and season with the salt andpepper.In a small bowl, mix the parmesan cheese with the mincedgarlic, then sprinkle over the zucchini.Bake for about 15 minutes or until zucchini are tender andthe cheese is browned.72

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Garlic and Olive OilSautéed Green BeansServes 3-4Ingredients:1 pound fresh green beans, ends popped or chopped off2 tsp. olive oil2 garlic cloves, mincedSalt and pepperDirections:1.2.3.4.Prepare green beans and bring a pot of water to a boil.Allow green beans to boil for 4-5 minutes, watching to seethat they don’t change color and lose their crispness.Drain green beans and add to an ice bath. Drain and setaside until ready to sauté.Heat a sauce pan or skillet on medium heat with olive oilfor at least 3 minutes. Add garlic and cook for 60 seconds.Add green beans and cook for an additional 3-5 minutes.Season with salt and pepper.74

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Colorful Fruit KabobsServes 25Ingredients:25 strawberries, hulled25 pieces of cantaloupe or 25 pieces mandarin oranges25 pieces pineapple, canned25 pieces kiwi fruit, or 25 pieces honeydew melon50 blueberries25 bamboo or other disposable skewers1.Directions:2.3.4.5.6.7.If using wooden or bamboo skewers, make sure all thesplinters are off of them by rolling two together in yourhands, or rub them over each other, as if you are sharpeninga knife.Cut the fruit that is not already small into 1 inch or bite-sizedchunks.First, skewer the strawberry.Then, skewer the cantaloupe or orange.Then, skewer the pineapple.Then, skewer the kiwi or honeydew melon.Then finish the skewer with 2 blueberries on the pointedend. Make sure to push them fairly high so they don’t slip off.76

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MealsHealthy Tuna SaladCrock Pot Wild Rice CasseroleMicrowave Mashed Sweet PotatoesCranberry Turkey Cabbage WrapsFajita-Style QuesadillasTurkey and Black Bean ChiliRatatouille (Vegetable Stew)Crock Pot Chicken Taco MeatEasy Sweet and Sour ChickenRoasted VegetablesSalmon PattiesTurkey and Spinach SaladSkinny Veggie LasagnaBlack Bean QuesadillasHuevos Rancheros2 Ingredient Pancakes7880828486889092949698100102104106108110

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Healthy Tuna SaladServes 2Ingredients:Directions:¼ cup plain Greek yogurt1 tbsp mayonnaiseone 5-ounce can of tuna1 small apple, diced2 stalks celery, diced¼ of an onion, chopped¼ tsp garlic saltsalt & pepperlemon juice1.2.3.4.5.Chop the apple, celery, and onion. Add to a bowl.Drain tuna and add it to the bowl.Add Greek yogurt and mayonnaise to the bowl.Add garlic salt, salt & pepper, and lemon juice.Mix thoroughly and serve as is or on a sandwich.80

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Crock Pot Wild RiceCasseroleServes 8Ingredients:2 onions, finely chopped3 stalks celery, thinly sliced12 ounces whole grain and wild rice mix2 ½ cups water10.75-ounce can condensed low-sodium creamof mushroom soup¼ cup butter (½ stick)8 ounces grated cheddar cheese½ cup sliced fresh mushroomsDirections:1.2.In a slow cooker, place onions, celery, rice mix, water,condensed cream of mushroom soup, butter, cheeseand mushrooms.Cover, and cook on low 6 to 10 hours or on high 3 to5 hours.82

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Microwave MashedSweet PotatoesServes 5Ingredients:5 sweet potatoes, washed½ cup butter, cut up1/2 cup firmly packed brown sugar1 teaspoon ground cinnamon3/4 teaspoon ground nutmeg1/2 teaspoon saltDirections:1.2.3.4.5.6.Pierce sweet potatoes several times with a fork.Place in a large microwave-safe bowl; cover with damp papertowels. Microwave at HIGH 15 minutes or until tender,turning every 5 minutes. Caution: BOWL MAY BE HOT.Let stand 15 minutes.Peel and mash sweet potatoes with a potato masher or ahandheld mixer until smooth.Stir in butter, brown sugar, cinnamon, nutmeg and salt untilbutter melts.Serve immediately.84

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Cranberry TurkeyCabbage WrapsServes 4Ingredients:Directions:8 large cabbage leaves1 Tbsp. extra-virgin olive oil2 cups shredded cooked turkey (or chicken)1 apple, cored and chopped1/3 cup dried cranberries3 green onions, thinly sliced14-to-16-oz. can whole berry cranberry sauce1.2.3.Preheat oven to 350 F. Immerse cabbage leaves, four at atime in boiling water. Cook 2 to 3 minutes or until leaves arejust wilted. Using a slotted spoon, carefully remove leaves;drain well.In a large skillet, heat olive oil over medium heat. Addturkey, apple, cranberries, and green onions. Cook and stiruntil heated through and apple just begins to soften. Seasonto taste with salt and pepper. Divide turkey mixture amongcabbage leaves, roll up, tucking in sides.Spread cranberry sauce over bottom of a 2-quart bakingdish. Add cabbage rolls, seam sides down. Cover with foil.Bake 15 to 20 minutes or until heated through.86

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Fajita-Style QuesadillasServes 8½ medium red or green sweet pepper, seeded and cut into bite-sizestrips½ medium onion, halved and thinly sliced2 teaspoons vegetable oilfour 6-inch white corn tortillasNonstick cooking spray½ cup shredded Monterey Jack cheese (2 ounces)2 thin slices tomato, halved crosswise1 tablespoon snipped fresh cilantroLight dairy sour cream (optional)Cilantro leaves and lime wedges (optional)Ingredients:Directions:1.2.3.In a large skillet cook sweet pepper and onion in hot vegetable oilover medium-high heat for 3 to 5 minutes or until just tender.Remove from heat.Lightly coat one side of each tortilla with cooking spray. On theuncoated side of two of the tortillas, place half of the cheese. Topwith onion mixture, tomato slices, the 1 tablespoon cilantro, andremaining cheese. Top with remaining tortillas, coated sides up.Heat a very large skillet or griddle over medium heat. Cookquesadillas 4 to 5 minutes per side or until cheese melts andtortillas are lightly browned. Cut each quesadilla into 4 wedges.Serve warm and, if desired, with sour cream, cilantro leaves andlime wedges.88

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Turkey and BlackBean ChiliServes 8Ingredients:Directions:12 ounces ground turkey1 large onion, chopped1 green bell pepper, chopped3 cloves garlic, mincedtwo 15-oz. can black beans, rinsed and drainedone 28-oz. can diced tomatoes3/4 cup beef broth2 tablespoons unsweetened cocoa powder2 tablespoons hot chili powder1 tablespoon ground cumin1 tablespoon smoked paprikaToasted baguette slices (optional)Sliced green onions (optional)1.2.In a large skillet, cook ground turkey, onion, bell pepper,and garlic over medium heat until browned. Drain fat.Transfer meat mixture to a 3 1/2 to 4-quart slow cooker.Add beans, tomatoes, broth, cocoa powder, chili powder,cumin, and paprika.Cover and cook on low heat setting for 8 to 10 hours or onhigh heat setting for 4 to 5 hours. Top with baguette slicesand green onions, if desired.90

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Ratatouille(Vegetable Stew)Serves 8Ingredients:Directions:1 medium sized eggplant, cut into bite sized pieces2 large onions, cut into rings3 cloves garlic, crushed2 green peppers, cut into strips4 medium sized zucchini, cut into bite sized pieces2 medium sized ripe tomatoes, cut into wedges1 tbsp. salt¼ cup olive oilFreshly ground black pepper, to taste½ tsp. thyme½ tsp. rosemary1 bay leaf2 tbsp. parsley, finely chopped1.2.3.4.5.6.7.Sauté onions and garlic for two minutes.Add green pepper and cook for two minutes, stir as needed.Add eggplant and cook for three minutes, stir as needed.Add zucchini and cook for three minutes, stir as needed.Add tomatoes, rosemary, salt, pepper, thyme, and bay leaf,stir as needed.Simmer uncovered for 30-40 minutes until all the vegetablesare tender.Remove bay leaf, garnish with parsley, and serve hot.92

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Crock Pot Chicken Taco MeatServes 8Ingredients:Directions:3 tbsp. taco seasoning1 cup low sodium chicken broth1 pound boneless, skinless chicken breast1.2.3.4.5.6.Dissolve taco seasoning into chicken broth.Place chicken into crock pot and pour chicken brothover it.Cover and cook on low for 6-8 hours.With two forks, shred the chicken meat into bite-sizedpieces.To freeze, place shredded meat into freezer bags withthe juices.Press out all the air and seal.94

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Easy Sweet and SourChickenServes 4Ingredients:Directions:3 tbsp. all-purpose flour½ tsp. garlic powder½ tsp. salt½ tsp. black pepper1 pound boneless, skinless chicken breast halves, cut into 1 inch cubes3 tbsp. vegetable oil, divided3 celery ribs, sliced2 green bell peppers, diced1 onion chopped½ cup ketchup½ cup lemon juice½ cup crushed pineapple with syrup1/3 cup packed brown sugar1.2.3.4.5.6.7.8.Combine flour, garlic powder, salt and black pepper in a shallowdish. Roll and coat chicken cubes in flour mixture.Heat 2 tbsp. vegetable oil in a skillet over medium-high heat.Cook and stir chicken in hot oil until no longer pink in the centerand juices run clear, 8 to 10 minutes; remove and set aside.Heat 1 tbsp. vegetable oil in the same skillet over medium heat.Cook and stir celery, green peppers, and onion in heated oil untilslightly tender, about 5 minutes.Return chicken to the skillet.Whisk ketchup, lemon juice, pineapple, and brown sugar in a bowl;pour into the skillet; bring to a boil.Cook and stir chicken and vegetables in sauce until heatedthrough, 2 to 3 minutes.96

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Roasted VegetablesServes 10Ingredients:6 medium-sized sweet potatoes, cut into large chunks6 medium-sized root vegetables (white potatoes, rutabagas,turnips, parsnips, beets)6 carrots, chopped2 large onions¾ cup of extra virgin olive oilPepper, to tasteDirections:1.2.3.4.5.Preheat oven to 350 F.In a large bowl, add all chopped vegetables and pour oilover top.Add pepper, mix well.Spread vegetable mixture evenly on a baking sheet.Bake for 1 hour or until tender.98

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Salmon PattiesServes 3 (one patty per serving)Ingredients:1 can wild Alaskan salmon1 egg1 handful of crackers, bread crumbs, or oatsSalt (to taste)Pepper (to taste)Vegetable oilDirections:1.2.3.4.Drain salmon well.In a large bowl, combine salmon, egg and crackers. Addsalt and pepper to taste. Mix well.Form into patties.In an oiled skillet over medium heat, brown patties on bothsides, turning once. (About 3-5 minutes on both sides).100

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Turkey andSpinach SaladServes 10Ingredients:3 ½ cups of leaf spinach6 hard boiled eggs, chopped or sliced½ pound sliced sandwich turkey meat6 ounces dried cranberries16 ounces fat-free Italian dressingDirections:1.2.In a large bowl, combine spinach, eggs, turkey, anddried cranberries.Lightly drizzle with fat-free Italian dressing andserve.102

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Skinny VeggieLasagnaServes 9Ingredients:Directions:3 cups veggies of your choice, chopped½ chopped onion

Ingredients: Directions: Serves Easy Guacamole 6 ripe avocados 2 limes, juiced 1 large onion, chopped 4 medium tomatoes, seeded and diced 1 jalapeno, seeded and diced (optional)